That physical activity has important benefits for our health is well known but when we talk about sporting activities the first thought that probably pops into our mind is the physical results. However, the impact of an active lifestyle on our mental health is incredible.
These benefits of movement on our mental health are the focus of the Mental Health Week 2024 campaign. Under the motto “Move more for our mental health”, this week, which runs from 13-19 May, aims to help everyone who struggles to move enough.
The aim of this Mental Health Awareness Week is to help people find moments for movement in their daily routines. Going for a walk, dancing to your favourite music or exercising in your chair while watching TV… it all counts! it all counts!
From Sisters Hospitallers, as experts in mental health, we join this initiative. That’s why today we explain why exercise is important for your mental health and how you can incorporate more movement into your routine.
Our body and mind are connected. Many studies, including one by the British Journal of Sports Medicine, have shown that sedentary behaviour is associated with an increased risk of depression. So one of the most important things we can do to protect our mental health is to move regularly.
Science shows that movement triggers a chemical response in the brain, increasing the release of endorphins, dopamine, oxytocin and serotonin, which are key neurotransmitters in emotional well-being and mental balance.
Movement is a great way to increase our well-being. With as little as 15 minutes of physical activity, we can improve our mood and increase our mental alertness and energy. Movement helps us feel better about our bodies and improves our self-esteem. It can also help us reduce stress and anxiety and help us sleep better.
If you want to move more, here are some ideas to get you started, as well as tips on how to get the best mental health benefits from the movement you do.
Set realistic goals
You don’t need big goals to start improving your mental health. A short walk around your neighbourhood is enough. That way you can push yourself a little harder every day. There are now many apps and diaries that can help you in the process, but the most important thing to remember is that it’s not a competition, you are the only person who can measure your progress in a safe and positive environment that can boost your confidence and your mood.
Find time every day
You don’t need a lot of time to be active. Finding moments for movement every day can be easier than you think. Just think of all those moments you look forward to throughout the day. Waiting for a delivery, for the laundry to finish or the time left on that recipe you have cooking in the oven… all these moments count. Maybe you can do some stretches, walk around your house or try some exercises with your own body, no equipment needed. Try it, you’ll be surprised!
Meet new people and strengthen your personal relationships
Movement can be the perfect “excuse” to meet new people. Check out groups and activities in your area and join them. Joining a club or team is a great way to boost your self-esteem and help reduce feelings of depression, stress and anxiety.
You can also organise more active plans with your friends. Grab your coffee to go and enjoy the nice weather in good company – you’ll love this quality time!
Apply mindfulness in your movement
We are constantly in motion. When we walk to the office, do the shopping or the housework. We just need to change our point of view, try to be aware of how we move and how it makes our mind and body feel. Noticing how we breathe, what we see or what we hear can help us relax and feel less stressed.
Moving to take care of yourself
You must remind yourself that you need to move to take care of yourself. There are different ways to start a new habit, but the only way that will be successful is from love and self-respect. Don’t be too hard on yourself if you find it hard to get moving. Take small steps every day and you will soon notice the benefits. Respect your time and listen to your body and your feelings.
Don’t forget to rest
Rest is just as important as activity for our mental health. Try to prioritise time to rest and establish a regular routine, watch your sleep hygiene (put screens away an hour before bedtime, try to have an early dinner, meditate in the evening…) and relax to get a full night’s rest.
Celebrate your achievements
All great deeds are achieved in small steps. Congratulate yourself for taking time and taking care of your body and mind. Having a positive internal dialogue has an incredible effect on our mind. It helps us to take care of ourselves and to love ourselves more every day. Look at your progress and congratulate yourself on your progress.